CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
1:00 machine
10 Plate ground to overhead
10 Plate in and outs
5 Burpee/ Down & up onto plate
B. Specific
2 Sets
10 Empty bar RDLs with Snatch grip
10 Lying leg raises
10 Empty bar muscle snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 minutes
10/7 Cal Machine
20 Bar facing Burpees
15 Hang Snatch 75/55 lbs
TC: 30 Minutes
Score: Rounds + Reps
KG: 35/25
Scaling Options
Beginner
AMRAP 30
8/5 Cal Machine
10 Burpees or Down Ups
10 Hang Snatch @ 45/35lbs
Intermediate
AMRAP 30
10/7 Cal Machine
15 Bar Facing Burpees
10 Hang Snatch @ 65/45lbs
Team Workout (AMRAP – Rounds and Reps)
AMRAP 30 minutes, with a partner
20/14 Cal Machine
30 Bar facing Burpees
15 Synchro Hang Snatch 75/55 lbs
Extra Accessory
Accessory (Checkmark)
3 x
45 sec OHS Hold in bottom squat @ 45/35 lbs
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